Help me Jesus! Help me Jewish God! Help me Allah! AAAAAHHH! Help me Tom Cruise! Tom Cruise, use your witchcraft on me to get the fire off me!

From this point on we will post programming Monday-Friday with no imposed rest day on Wednesday.

*** We know some of the movements are repetitive. We're trying accommodate people who don't have a ton of equipment in their garage. ***

Strength

Front Squats

5-5-5-5-5+ (60-65-70-75-80% of 1RM)

*Preform a 3 second pause at the bottom of the first 3 reps*

WOD

For Time

25 Hang snatch 95/65#

25 Box jumps 24/20"

25 SDLHP 95/65#

25 Barbell lung (Bar in back squat position)

25 Push Press 95/65#

25 Russian twist with a plate 45/25# (see video below)

25 Burpee onto a plate (Jump onto plate instead of into the air)

Cash Out

Stretch- at the very least couch stretch!!

I don't know how to put this but I'm kind of a big deal. People know me. I'm very important. I have many leather-bound books and my apartment smells of rich mahogany.

Strength

Speed Deadlift

Every 30 seconds for 5:00 minutes preform 1 DL (60-70% of 1RM)

WOD

7 min AMRAP

7 Thrusters 115/75#

7 Box jumps 24/20"  (full foot on box... step down)

Cash Out

2 Rounds not for time

1:00 Couch stretch each side  (try squeezing your butt while in this position)

1:00 Groiner each side

“Oh, I can barely lift my right arm ’cause I did so many. I don’t know if you heard me counting. I did over a thousand.”

Strength (20 minutes)

Find a 1RM box squat

Box height should be around 16". I stack two 45# bumper plates and use that. When you sit you hips and knees should be level. We strongly recommend having a partner around to spot and to watch form. Make sure your core stays tight as you sit. Chest and head are up!

* If you have never done a box squat, DO NOT GO FOR A MAX. Work up to a comfortable weight and work on form.
** If you have any questions call Jill, Haas or Steve and we can help fix you.

WOD

3 Rounds for time

15 Plate ground to overhead 45/25#
15 Knees to elbow
15 Cal row

Cash Out

2 sets
:45 Plank hold (push-up position)

“I love scotch. Scotchy scotch scotch. Here it goes down, down into my belly.”

Strength
Bench Press (regular grip)
3-3-3-3-3+

Start around 50 or 60% and work up to a heavy 3.
Last set is a + so if you can do more go for it!

WOD
Alternating Tabata

Kettlebell swings 53/35#
Push Jerks 95/65#

A tabata interval is 20 seconds of work:10 seconds of rest repeated 8 times. In a double alternating tabata there are 8 rounds of two different exercises, making a total of 16 (20s work:10 rest) intervals. Your score is your total number of kettlebell swings and your total number of push jerks.

Cash Out

50 Hollow rocks (watch video for proper form)

Memorial Day Update ... UPDATED

UPDATE 2.0: The address isn't listed anywhere or on the Oswego Park District site.  It is on the corner of Grande Park Blvd and Ridge Road.  Right by the pedestrian bridge.  You can see the fields from the road.  The field is huge (the website says it's 82 acres), so even if there are games going on on the field, we can definitely find space to do our wod.  Hope to see you in the morning!!



UPDATE:  It appears as though there will be a lot of people parking and around the area we planned on because of the Memorial Day Parade =(  Thanks for finding that Erica.

Ok, so location idea number two ... there are lacrosse and football fields off 135.  You can see them from Ridge, but there is parking of 135th Street.  Steve and I will drive past it in a bit and update it with an exact address.  The field is on the south side of 135th Street because Grande Park neighborhood is on the north side.

Memorial Day

Memorial Day is a day to remember soldiers who died in active military service.  Everyone loves Murph (both the man and the wod), but we have decided to show some love to another American hero this Memorial Day.

U.S Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.  He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son Eduardo Enrique. (found on crossfit.com)

"Loredo"

6 rounds

24 Air Squats

24 Push Ups

24 Walking Lunges

400m Run

At this point, it looks like we will be in the clear, however, Steve, Haas, and I have talked about it and we feel that the purpose of the holiday and the reason the wod exists at all dictate that we will be out there even if we get a little rain.  These men and woman gave the ultimate sacrifice for us and our country.  Tomorrow our worse case scenario is that we get a little wet.

We will be meeting at 11am in the open field across the street from the Railroad Museum just barely west of downtown Plainfield on 126.  If going east on 126, you will turn right immediately before the river/bridge.  I believe its part of Settler's Park.  I can't find an address for the exact field/area, but the address of the Railroad Museum is below.

15033 S Wood Farm Road

Plainfield, IL 60544

We plan to make our way over to Tap house after the wod for a beverage and maybe a snack.  Hope to see you there! =)

"We're going streaking!"

If anyone would be interested in meeting up for a wod on Monday morning, please let either one of the Prebolas or Haas know, so we can plan what and/or where we can do something gross for our Memorial Day salute.



For a buy in today we're going to have some more gymnastics fun.


8-10 total wall climbs
15-20 candlesticks (see video below)

*Just watch the first version of the candlestick.  Trick is to get your feet as close to your butt as possible because you have to transfer your weight onto your feet before you can stand ... it's gonna be hard to transfer your weight if your feet are far from your current center of gravity.

**none of these need to be all in a row, just total numbers







Annie 2.0 (15 minute time cap)

50-40-30-20-10
Double unders
Sit ups (any variation)
10-8-6-4-2
HSPU

So this wod will look like this 50 double unders, 50 sit ups, then 10 HSPU.  40 DU, 40 sit ups, 8 HSPU and so on.

You're my boy, Blue! You're my boy.

Pause Back Squats
3-3-3-3-3

Start around 50 or 60% and work up to a heavy 3.
3 second pause at the bottom of your squat


For Time

25 SDLHP 95/65

21-15-9
KBS 53/35
Box Jumps 24/20

25 Goblet squats with KB



Cash Out
Work on your handstand; up against a wall, free standing, HSPUs, whatever you need some work on =)

Hylete

Wednesdays will be our "rest day", so if you normally wod Wednesdays, you can make up a wod you missed, take a look at the vacation wods listed on the first post, or google one =)  Whatever makes your little heart happiest!

Tonight we have a new fun tid bit for you all.  Thanks to Haas for putting in the work, we are now "powered by Hylete"!  What does that mean?  It means awesome deals for you!  To take advantage of this follow the steps below

1.  Visit hylete.com/pbh to create you 20% off account
2.  Receive 50% off your first purchase
3.  Select "Iron Heights Fitness LLC" as your referred by

If you've never been on Hylete's website go check them out!  They make some great gear ... We hope you enjoy and take advantage of this perk!

You know I was thinking we could go back home... have some dinner and pop in the Sisqo CD... no? Weren't thinking that? Ok.

Press Complex x 5 (Work up to 80-90% of 1RM)

3 Strict Press
2 Push Press
1 Push Jerk

**3-2-1 = one complex. Rest as needed between rounds, however, the strict press, push press and push jerk should all be completed without putting the bar down in between movements.




10-9-8-7-6-5-4-3-2-1

Cleans 155/105
Bar over burpees

*Scale weights as needed, but this should be fairly heavy for you.



Cash Out:

50 hollow rocks

Fill it up again! Fill it up again! Once it hits your lips, it's so good!

OHS
3-3-3-3-3 Work up to a heavy set of 3. Add weight each set.

8min AMRAP

12 HR Pushups
15 KB Swings (53/35)
200m run

*** Rest 3 minutes ***

8min AMRAP

12 Pull-ups
15 Box Jumps (24/20)
200m Run

Cash Out

Work on mobility
- couch stretch is a must!!!!!
- roll out the IT Band
- Lacrosse ball action


On a side note:  Haas did an amazing job at his strongman competition this weekend!!  Just one of the highlights below.  Super proud of you buddy

Just the Beginning ...

This is the very first wod of so many coming to the Loki members (or mostly founders for now), but super exciting nonetheless!!  Below you'll find a wod for either Friday or sometime over the weekend.  As always, scale if needed.  Enjoy!!  Feel free to put your time in the comments!!

Strength clean complex for 15 minutes

*2 position clean, work up to light/medium weight (not over 60% 1RM)

         **Pause at knee for 3 seconds, then pause at high hang for 3 seconds, perform clean, repeat pauses while lowering the bar to the ground.  Chest up, shoulders back

"Chief"

5 rounds

3min AMRAP

3 cleans 95/135#

6 HR push ups

9 squats

Cash out:  50 hollow rocks

Loki Fitness

Before the gym officially opens this is where you can find some at home wods and info on any team wods that might be scheduled.  We are super excited for the gym and hope you guys are too!!  Feel free (of course) to call or text one of us if you have any questions!

We will put the first week of programming up sometime this weekend.  In the meantime, the link below has some really good "vacation wods", which will be especially helpful if you don't have a ton of equipment at home!

http://reebokcrossfitone.com/wp-content/uploads/2013/06/Travel-WODs.pdf